Spring has arrived bringing with it a plethora of springtime sports activities. With 10 million sports injuries occurring each year, it's important that you learn how to protect you and your children.

Whether playing golf, baseball, soccer, t-ball, competing in track and field or another activity, there are certain things that you can do to help prevent spring sports injuries.

1. Don't go from sedentary to practice or play. If your child has been inactive for a while, it's a good idea to get him or her active several weeks before starting practice with a team or jumping right into game play.

2. Stay hydrated. Be sure children drink at least 16 ounces of water or a sport drink one to two hours before play and another 10 to 16 ounces about 10 to 20 minutes before play to ensure proper hydration. During play, general recommendations are to drink 6 to 8 ounces every 20 or 30 minutes. For example, keep water in the dugout for kids to drink between innings.

3. Always warm up. Flexibility is a key component of every sport, but stretching cold can increase your chances of injury. Be sure your kids warm up with light exercise for 5 to 10 minutes and then stretch. Hold stretches for at least 20 seconds, and 30 seconds is ideal.

4. Target your exercises. Sports such as tennis, baseball and volleyball often call for repetitive movements that can strain or tear muscles and tendons. Exercise that specifically targets these groups of muscles can be helpful in reducing the risk of injury.

5. Wear appropriate equipment. If the sport your child participates in requires personal protective equipment, be sure to adhere to the recommendations. For biking and other wheeled activities, helmets should be worn. Likewise, always ensure that your child has the necessary and properly fitted sports equipment for baseball, softball and other regulated game play.

6. Shoes matter. Sports that involve a lot of running such as track and field put extreme stress on the feet. Take time to select the right shoe to ensure proper cushioning and balance. Shoe size, the arch of your foot and the sport you're playing are all factors. If you're unsure of the right fit, seek help at a specialty fitness store.

7. Eat properly. Have breakfast every day to replenish your energy, and don't skip meals, which can make you sluggish and increase the chance of injury. Also discourage children from eating too close to a workout, which can cause digestive discomfort. Instead, meals should be eaten about three to four hours before exercising, or small snacks such as a banana can be eaten about an hour or two prior to working out.

Remember, playing sports should be fun and healthy. So be a good sport, and follow these tips to prevent injury.

- Disk & Spine Northwest